yoga

Yoga For Healthy Heart

June 29, 2015 by Amy Brown

We may think that yoga therapy is nothing more than work on the flexibility of the body and mental relaxation. However, medical studies indicate that yoga can directly act on the central nervous system, blood circulation and metabolism …

Yogic postures, or asanas, include slow rhythmic contraction and relaxation of muscles and deep, slow breathing. All this improves circulation and lung function. Even in 1969, scientists RA Stone and J. De Leo, investigating cases of patients with high blood pressure, proved to be a yoga and relaxation reduces the amount of DBH’s (dopamine-beta-hydroxylase) in the hypothalamus. Reducing the levels of this enzyme, which is essential for the synthesis of noradrenaline – a precursor of adrenaline – soothes and helps in lowering blood pressure.

In addition to a beneficial effect on blood pressure, yoga reduces other risks of cardiovascular disease – lowers cholesterol, tone down heart rate and helps in slowing the progression of atherosclerosis, which is evident from the results of several studies led by Dr.. Erin Olivo, Head of integrative medicine program at University of Columbia. Although science has not fully explained the effect of yoga on heart health, according to some Indian schools of yoga therapy, heart function is closely linked to our emotional metabolism, and repressed emotions heart burden on the physical level.

In other words, when we are nervous, full of care, we encourage action of the autonomic nervous system, which sends the bloodstream stress hormones. Then the muscles of the heart tense further, heart rate accelerates, the heart is under greater pressure, which eventually leads to high blood pressure. Yoga helps in timely awareness, balancing and release repressed emotions.

Yoga cat pose

June 22, 2015 by Sheila Smith

It does not look like these stretching cats, but they did inspire us to write about this beneficial yoga pose 😀

Cat pose is one of the most pleasant yoga poses! As with other positions it has many variations. The famous Yoga Journal gives only a variant of the cat pose with the “exhalation pose” (back up) and a return to table pose. However, this exercise can be carried out as a dynamic version (“breathe in” – back down, “breathe out” – back up).

Step by step

1. Begin with table pose on all fours. Place the hands and legs vertically. The head is parallel to the floor, and the look is directed towards the floor.

2. Breathe in and let the stomach fall down, lifting the back to the ceiling, raising the tailbone and the head up. Stay in this position for a few moments (if you want the “static” variant – stay in this position, breathing).

3. Then, with the exhalation drop the chin to the chest and arch the back as much as you can. Relax the buttocks staying for a few moments in the final position with empty lungs.

4. Do five or six rounds before you come out of this yoga posture.

Benefits:
* Stretches the back, neck and torso;
* Massages the spine and abdominal organs;
* Soothes and gives a sense of well-being.

Relief from stress with Six yoga exercises!

June 21, 2015 by Kelly Bennet

All of us have been caught up in situation where we simply can’t deal with the obligations and the work. Therefor, rather than wasting time in front of the computer or over the book without any effect, perhaps it is best to separate 10 minutes for short exercises that will return our strength, concentration and energy. Here are few exercises that you should apply the next time you are felling stressed, disoriented or you lose your focus.

Six your exercises that will help you get rid of stress.

Exercise 1: Relief from anxiety and clearing your thoughts

The key to relaxation is breathing. In fact, when we are busy and concentrating working on a long time, our breathing is shallower and leads to a lack of oxygen in our body. Deep breathing rid of harmful toxins and restores our energy. For this exercise you need to be in comfortable position(whatever makes you comfortable, sitting, laying ..) where your spine is straighten up. Inhale trough the nose while counting to 4, hold the air for 3 seconds and exhale our while counting to 4. Repeat this 10 times and every time your thoughts will be clearer and more focused.

Exercise 2: relief of tension in the neck and shoulders

If you were sitting in exercise 1, stay in the same position, but this time stretch up your arms over your head with the palms up. Try to keep up your hands in line with your ears and keep your shoulders relaxed, you should not be tense. Keep your hands in this position for five long breaths and then lower the. Shake up your shoulders and repeat this exercise for 5 times.

Exercise 3: Relief of stiffness in the shoulders

Stand up straight up so that your feet can be placed on the width of the hips. Extend your arms on both sides , parallel to the floor. Then fold our hands and place them both elbows next to each other, so that the external side of your palms is touching each other.

Exercise 4: Stretch up your chest!

Standing straight up, stretch your arms behind your back, put your fingers into fists and then slowly merge them next to each other. Look forward, straighten up as much as you can and slowly lift your merged hands as much as you can (behind you). Keeping this position take 5 long breaths. Repeat this exercise 3 times.

Exercise 5: Remove the tension in the neck and the spine!

For this exercise you should be standing straighten up. From position with straighten spine and the feet in position the is in line with your hips, bent one of your hands at the elbow over the other hand and lean forward as far as you can. Hold this position and take 5 deep breaths. You can slightly bend your knees if the pressure is too great. Repeat this exercise 3 times.

Exercise 6: Stretch up the back and hips!

Laying on your back bend your left leg so your left ankle is placed on over your right knee. Now go and place the ankle of your right hand onto your left knee. Put your left hand under the left leg and try grab the right hand whom is onto the left knee. With the two hands around the left leg, slowly pull the leg toward your self. You will feel the stretching up of the right hip. Try to stay in this position for 5 breaths. Repeat this exercise with the other leg, and do it one more time for each leg.

Yoga during pregnancy – yes or no?

June 19, 2015 by Sheila Smith

Definitely yes!
Pregnancy is an ideal time to start doing yoga, because these exercises balance the hormones, improve circulation, relieve pain, strengthen the pelvis … But most important of all is that these exercises help a woman to connect more deeply with her baby.
Experience shows that women who practiced yoga during pregnancy, felt its benefits long after the birth. Yoga improves physical fitness and eliminates the discomfort in the body and back pain.

Working with pregnant women, mothers and babies is especially satisfactory. It’s wonderful to work with these groups, because they are very specific and inspiring. Mothers who come to classes as pregnant women, usually show interest to return after childbirth and keep doing yoga.

Yoga during pregnancy is important, because women work on strength and muscle flexibility, coordination and balance. The classes for the future moms offer special exercises. Mothers in classes establish a special relationship with their children, but also with the group and together with the help of yoga find their peace, satisfaction and fulfillment.
– The most common motive for people to go to yoga is everyday life, because more than 80% of modern diseases are based on stress which block the circulation of energy in the body.

Yet, there are some things to pay attention to when it comes to yoga during pregnancy:
* If you go to a regular yoga practice, be sure to tell your instructor that you are pregnant in order to do certain exercises that are good for you during pregnancy.

* After the first trimester do not do any poses that involve lying on your back, because it can reduce the blood supply to the fetus.

* From the second trimester do the standing exercises by holding onto a wall or chair.
* Avoid doing exercises in overheated rooms.
* Listen to your body. If you do any exercise with extreme difficulty or pressure, don’t do them. Focus on the ones that you can enjoy.

Yoga poses that are good during pregnancy:
* Butterfly stretching,
* Bending at the waist in a sitting position,
* Cat / cow,
* Cobra,
* Side angle,
* A standing forward bend (with a chair for reliance)
* Triangle pose